YogMantra | Sciatica Pain Slowing You Down? Include These Targeted Yoga Poses For Relief | Lifestyle News

Last Updated:July 05, 2025, 10:08 IST

The pain, caused by nerve compression, spinal cord narrowing, or a certain neuromuscular condition, runs from the lower part of the spinal cord, through the hips, and down the leg

Shooting pain from your lower back to your foot could be Sciatica. Given our sedentary lifestyles and long hours at desks, Sciatica has become common these days. But the good news is that Yoga can be your trusted ally in easing the condition.

The pain—which is caused by nerve compression, narrowing of the spinal cord, or a certain neuromuscular condition—runs from the lower part of the spinal cord, through the hips and buttocks, and down the leg.

Medications, hot and cold packs and physical therapy are commonly prescribed. Certain Yoga techniques can really help as they provide pain relief and also help prevent Sciatica.

THE YOGA WAY — CHANNELISING ENERGY

The concept of “Where your attention goes, your energy flows” is well-recognised in Yoga.

Because Sciatica affects the full length of the sciatic nerve from the lumbar spine to the lower limbs, to help ease the discomfort, we need Yoga posture-exercises that will stimulate, energise and relax this area.

The final principle for healing and pain management remains the same: channelling energy to the affected area through the threefold measures of deep breathing, focussing and defocussing, and relaxation.

To your regular Yoga practice, add the Asanas given below. The poses help in focussing and in removing energy blockages. With regular practice of these we get to a state of stability and ease—sthiram and sukham—the essential qualities of a Yoga Asana.

It is then that relief occurs.

SALABHASANA — THE LOCUST POSE

The pose effectively manages Sciatica.

Why it helps: In this pose, the pressure is felt in the lower back, thighs and the feet. Hence, the focus and attention remain confined in this region.

Note: Avoid this pose if you have diabetes or cardiac issues.

How To do Ardha Salabhasana (Half Locust Pose)

Lie down on the mat on your belly, with arms resting on the sides.

Place your palms under your thighs, facing upward.

Inhaling, raise one leg up as far as comfortable.

Maintain this position for some time, with normal breathing.

Exhaling, lower the leg to the ground.

Repeat with the other leg.

In the second stage of Salabhasana:

Lift both legs together while inhaling.

Maintain this position for as long as you can (the goal is to take it to one minute gradually) with normal breathing.

Exhaling, lower the legs to the ground.

Relax in Makarasana, the Crocodile pose.

SUPTAVAJRASANA — THE RECLINED THUNDERBOLT POSE

According to Yoga therapy experts, this pose helps to prevent Sciatica, not treat it.

Why it helps: It stretches the lumbar vertebrae and stimulates lumbar spinal nerves. There is a compression in the legs. The hips, ankles and lower back are mobilised.

Note: This is an advanced Yoga pose. Do it only under guidance and attempt it only after you have gained enough flexibility in your leg, back and spinal muscles. Avoid if you have ankle stiffness or pain.

How To do SuptaVajrasana:

Sit on the mat in the kneeling position.

Lower yourself to sit on your heels.

Place the right heel under the right buttock, and the left heel under the left buttock. Sit comfortably.

Slowly recline backwards and with the support of the elbows, lie flat on the back.

Now bring your arms up to cross above the head, so that each arm holds the opposite elbow. Ensure the knees are touching the ground.

Stay in this position with normal breathing for a while.

Return to normal supine position.

Relax completely.

SAVASANA – THE CORPSE POSE

Often overlooked, Savasana is the ultimate pose for pain relief and healing.

Why it helps: It provides deep relaxation that eases muscular and nervous tension. The entry of the mind into the subconscious realms is the key here.

How To do Savasana:

Lie on your back with the arms and legs stretched out, relaxed.

Lie motionless and collapse your body on the floor like a corpse. Close your eyes.

Begin relaxing every muscle of the body, paying attention to each one — from the tip of the toe to the top of the head.

Now bring your mind to your breathing — be aware of the breath going in and out.

Let this watching of the breath be passive.

Slowly the mind goes into silence.

Remember, not all pain is the same. Always consult your doctor before beginning any new practice for Sciatica. Always learn Yoga from an experienced Yoga teacher or therapist.

The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@gmail.com.

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